FIELD HOCKEY PRE-SEASON LETTER 2009Date Posted: Wednesday Jun 10, 2009 Dear CA Field Hockey Squad: Congratulations on completing yet another school year! As you prepare to relax, work or just have fun this summer, I wanted to write to all of you and give you some information to help you plan for the fall sports season. Here are some dates to put on your calendar: August 17th – Pre-Season Begins (mandatory practices from 8:00am – 12:00pm) August 24th – School Begins (practices are from 3:30-5:30) PLEASE BRING TO PRE-SEASON: Stick Sun Block Shin Guards BIG WATER BOTTLE Mouth Guard Running Shoes and Turf shoes (small nubbies) Email me if you need help purchasing equipment. I recommend wooden sticks, especially for beginners. Grays, Dita and TK make very good sticks. You can buy sticks online at: http://www.harrowsports.com/fieldhockey.asp - Harrow also has a retail store in 5002 Happy http://fieldhockey.net/ Dita web site. http://www.longstreth.com/ http://www.cranbarry.com/ http://akprocanada.com/ - this is a Canadian web site, but they have the best range of Grays sticks. 200I and 400i are great for beginners. 500I, 600i and 700i are great wooden sticks for all levels. I recommend that all players wear turf shoes. These are made for field hockey and help cut down knee injuries, and protect your foot from the ball. It is VERY IMPORTANT that you come to pre-season in shape. It will be very hot and hard work, but fun too. It can be a tough experience if you show up the first day and have not done some sort of training (not to mention you can get really hurt). You should be able to run 2 miles in 16 minutes. You should rotate long distance runs with sprint workouts. We will be doing the bleep test in the first week of pre-season, just to see how your fitness is doing. I’ve enclosed a training schedule that has been used for the last few years. Field hockey is a game in which you have to be low whilst playing, so getting good strong leg muscles is very important. I suggest you do lots of lunges and other exercises to build up those muscles. Try to do some basic stick skill work, which can be done at home on the carpet or on the pavement i.e. 1 yard stick pulls. These are good for hand eye co-ordination and ball control; see how many you can do in a minute. Doing this will help you during try-outs if you work on your skills only 15 minutes a day. Can you send me your email address so I can add/update the distribution list. Looking forward to seeing all of you. Rachel Sparkes rachelsparkes@msn.com PS – MAKE SURE ALL YOUR MEDICAL FORMS ARE TURNED IN TO THE ATHLETIC OFFICE BEFORE AUGUST 17th or you can’t play. Also, make sure your EMERGENCY CARD is turned into the upper school. You can’t set foot on the field until those are turned in. UPCOMING OPPORTUNITES… There is a summer league for high school girls on Wednesdays 4.30 – 6.30 at http://coloradofieldhockey.com/youth.htm#league There is a summer league for adults, which varsity players can play on. Wednesdays 6.30 – 8.30 at http://coloradofieldhockey.com/news.php Adults play hockey on Friday nights in CAMPS and CLINICS There are a few camps in http://coloradofieldhockey.com/youth.htm#camps This year I am running a field hockey clinic for CA girls. It will be at Slater field, July 29th – July 31st, 4.30pm – 7.30pm. The cost is $100. Please email if you would like to attend. Pre season times at Slater Field: Monday 17th August 8.00 – 12.00 Tuesday 18th August 8.00 – 12.00 Wednesday 19th August 8.00 – 12.00 Thursday 20th August 8.00 – 12.00 Friday 21st August 8.00 – 12.00 Monday 24th August 3:30 – 5:30 (start of school) Tuesday 25th August 3:30 – 5:30 Wednesday 26th August 3:30 – 5:30 Thursday 27th August 3:30 – 5:30 Friday 28th August 3:30 – 5:30 Saturday 29th August. Scrimmage day, for both teams. ALL DAY at Lewis Palmer. Could be an early start. The following is a training schedule that we has used for the last few years. You can pick up at phase II or start at There is a training log that might help you. PHASE I: June 15- June 30 2 days a week – Alternating run (30 min.) 2 day a week – Easy Training 1 day a week – Speed Training or Speed Endurance Everyday - Abdominals and Push-Ups PHASE II: July 1- July 31 2 days a week – Alternating run (35 min.) 2 days a week - Speed Endurance 1 day a week - Speed Training 1 day a week - Easy Training Everyday - Abdominals and Push-Ups PHASE III: Aug.1- Aug. 14 1 day a week - Alternating Run (40 min.) 2 days a week – Speed Endurance 2 day a week – Speed Training 1 day a week - Easy Training Everyday - Abdominals and Push-Ups Pre-Season Conditioning Test: The Gauntlet ?To be completed on the final day of each phase! Beat your time from the last phase! 1 mile (4 laps) time_________ rest 1 min ½ mile (2 laps) time_________ rest 1 min ¼ mile (1 lap) time_________ rest 1 min 220 yds time_________ rest 1 min 100 meter dash time_________ Push-ups for 1 min #___________ rest 1 min Push-ups for 1 min #___________ rest 1 min Sit-ups for 1 min #___________ rest 1 min Sit-ups for 1 min #___________ You need a stop watch! Running this on a track will be the easiest since the distances are already measured. WARM-UP JOG AND STRETCH! AFTER RUNNING DO PUSH-UPS FOR 1 MINUTE (RECORD #) AND REPEAT PUSH-UPS DO SIT-UPS FOR 1 MINUTE (RECORD #) AND REPEAT SIT-UPS Target Times: 1 mile – 7 min. ½ mile – 3:30 or less ¼ mile – 1:30 220 yds – 45 sec. 100 yds. – 15 sec or less “The will to win is important, but the will to prepare is vital.” -Joe Paterno __________________________________________________________________ ALTERNATING RUNS Alternate speed/intensity for time allotted. ?Easy = 60% of max. ?Steady = 75% of max. ?Hard = Sprint * Aim to complete the time suggested for each phase first. As you get stronger, work on increasing your pace. EASY TRAINING When your program calls for EASY TRAINING, choose one from the following: This day is for aerobic workout, so exercise long enough to get your heart rate up for over 20 minutes. Run: outdoor- under 9 min. miles, 2-3 miles (no more than 5) indoor – on treadmill at least 20 min above level 6. Bike: outdoor – at least 45 min. indoor – at least 20 min. above level 5, Row: set ergometer at medium intensity for at least 20 min. Stairmaster/Elliptical: 25 minutes Swim: minimum of 40 laps (36 laps – ½ mile) or 30 min. Racquetball, Squash, Aerobics, Basketball, Spinning, Kickboxing, Yoga, Pilates (45 min.) Get Creative, Have Fun! 2 “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it as long as you really believe 100 percent.” - SPEED ENDURANCE When your workout calls for SPEED ENDURANCE, choose one from this page: Always WARM UP with a ½ mile easy jog and good stretching. 1. 25 Minute Run – 5 minute at 65%, 1 minute at 90%, 1 minute at 65%, 1 minute at 90% Continue 1 minute hard, 1 minute easy for 15 minutes. Finish with 5 minutes at 65% 2. Ins and Outs: On a track, sprint the straights/jog the curves. Repeat for 4-5 miles continuously. 3. Ladder: On a track, Sprint Jog 1 lap 1 lap ¾ lap ¾ lap ½ lap ½ lap ¼ lap ¼ lap ½ lap ½ lap ¾ lap ¾ lap 1 lap 1 lap Repeat cycle 3-4 times 4. Mile Repeats – Jog ½ warm-up. Run 1 mile 85%, jog ½ mile, run 1 mile at 85%, jog ½ mile, run 1 mile etc. Total of 5 miles 5. Figure 8 – Start at corner of field, sprint sideline to midfield, job across midfield, turn right and sprint to corner, jog across endline to corner, sprint to midfield, jog across midfield, turn left and sprint to opposite corner, job to starting corner, that is one Figure 8. Do 8 of these. 6. 120’s – Start at one endline of a field (soccer lines) and sprint to the far endline in 18 seconds or less. After sprinting you have 42 seconds (or whatever remains of the minute) to jog back to the starting point and rest. When the watch says 60 seconds has expired, you do another 120 yard spring under 18 seconds and repeat. Give yourself an extra 15 seconds rest every 3 sprints. Phase I – 6- 120’s Phase II – 9 – 120’s Phase III – 12 – 120’s 3 “The best inspiration is not to outdo others, but to outdo ourselves.” - Anonymous ____________________________________________________ SPEED TRAINING When your workout calls for SPEED TRAINING, choose one of the following: 1. Hills – 10 degree to 40 degree angle, 40-100 yards warm up jog ½ mile sprint hill 4 or 5 times - jog down warm down ½ mile 2. Fartlek – use markers such as mailboxes, trees, telephone poles – should be 25-40 yards apart. ½ mile warm up, then sprint from one marker to next, jog between next markers, repeat 10 times, then easy jog a few and repeat set of 10. 3. 30-30’s – warm up ½ mile, sprint all out for 30 seconds, jog 30 seconds, repeat up to 20 times, jog ½ mile recovery. 4. Ladder – (on track or field) warm up ½ mile, do 20 yard sprints 20 times, 40yd sprints 15 times, 60yd sprints 12 times and 100yd sprints 8 times. 5. Pyramid – (on track ideally, or perimeter of field): sprint the following: 100 meters, 200 meters, 400 meters, 800 meters, 400 meters, 200 meters, 100 meters ______________________________________________________________________________ 4 “Winning can be defined as the science of being totally prepared. I define preparation in three words: leave nothing undone.” - Anonymous TRAINING LOG (one day a week must be complete rest) PHASE 1< |
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